OVERHEAD DB TRICEP EXTENSIONS
OVERHEAD DB TRICEP EXTENSIONS – Exercise refers to the class of insulating and is aimed at working out the triceps, all three of its heads (long, medial and lateral). OVERHEAD DB TRICEP EXTENSIONS (especially with one hand) were often used by Arnold Schwarzenegger in training Arms (triceps), he considered him one of the best “highly specialized” triceps exercises and with the help of this exercise he possibly achieved impressive volumes of hands and their detailedness. Extensions most heavily load the long head (the longest in the triceps), which, together with the other two completely covers the triceps and adds to it the masses.
Work of muscles in OVERHEAD DB TRICEP EXTENSIONS
- Targeting – the triceps brachialis muscle;
- Stabilizers – anterior delta, large thoracic (clavicle), wrist flexors.
Benefits TRICEP EXTENSIONS
Performing dumbbell extensions behind your head, you have the right to expect to receive the following benefits:
- isolated triceps work without the “impurity” of the external muscles;
- development of strength and muscle mass (increase in the volume) of the hands;
- simultaneous development of all three triceps heads;
- pumping effect (blood pumping and muscle pumping);
Technique of execution OVERHEAD DB TRICEP EXTENSIONS
Exercise extension of hands with a dumbbell behind the head, despite the apparent simplicity, has its own technical features. Therefore, step by step we will consider the technique of its implementation.
Step # 1.
Take a dumbbell and sit on a bench (preferably with back support, for example, Scott’s bench / with a short straight back). Raise dumbbell with one hand over your head and hold it on the arms outstretched just above the head. The elbow at the same time looks away from the shoulder, the second hand or leans against the bench for emphasis or supports the main arm with a keep to the elbow, this makes for insurance and the ability to make the last 2-3 repetitions if there is no partner for insurance. Put your feet on the floor, keep your back straight, and look ahead. This is your starting position.
Step # 2.
On inspiration (keeping the shoulder close to the head) slowly lower the dumbbell by the head, until the elbow and forearm are 90 degrees. Hold in the bottom point for 1-2 sec, and then with a powerful effort of triceps squeeze the dumbbell up, while making an exhalation. Repeat the specified number of times.
Do 3-4 approaches in which 10-12 repetitions, rest about 90 seconds.